Proper nutrition is important when you are pregnant. Getting the proper amount of iron during your pregnancy keeps you and your baby healthy. Between your physician-advised prenatal vitamin and a diet full of iron-rich foods, you should get your daily values. Add meats, green leafy vegetables, dried fruit, beans, and fortified foods, along with vitamin C-rich foods to help absorption, to ensure you get enough iron each day.

Steps

Method1

Getting Iron From Food

1

Eat red meat. Red meat is one of the best sources of iron. Red meat contains heme iron, which is only found in animal products. This type of iron is easier for your body to absorb. Add lean sources of red meat to your diet to increase your iron.[1]

Three ounces of red meat, such as lean beef chuck or tenderloin, has around 3 mg of iron.

Avoid liver while you are pregnant, though it contains one of the highest concentrations of iron. Liver also contains high amounts of Vitamin A, which can be dangerous while pregnant.

2

Incorporate other sources of meat. Red meat is not the only meat that contains iron. White meats, such as chicken and turkey, also contain heme iron. They just contain less iron than red meat.[2]

Three ounces of dark meat turkey has around 2 mg of iron, while three ounces of turkey breast or chicken contain between 1.1 to 1.4 mg of iron.

Three ounces of pork loin or white fish has just under 1 mg of iron.

3

Choose iron-fortified foods. Many foods are fortified with iron. Foods fortified with iron contain non-heme iron, which is more difficult for your body to absorb. Look on labels of cereals, breads, pastas, and grains to see if they are fortified with iron.

For example, a cup of cereal fortified with iron can have 24 mg of iron, while a cup of instant oatmeal fortified with iron can have 10 mg.

4

Add more beans. Beans and legumes have a good amount of iron.[3] You can eat these foods as side dishes, in soups or casseroles, or on salads. A half of cup of most beans have more iron than three ounces of red meat. However, these foods contain non-heme iron, so it is harder for your body to absorb.[4] The following lists the iron content in common cooked beans:

One cup of edamame: 8.8 mg

One cup lentils: 6.6 mg

One cup kidney beans: 5.2 mg

One cup black or pinto beans: 3.6 mg

One cup lima beans: 4.5 mg

One cup chickpeas (garbanzo beans): 4.8 mg

5

Eat leafy greens and dried fruit. Leafy greens and dried fruit are a good source of plant-based iron. Spinach, kale, and parsley are good choices, as are dried apricots, figs, and prunes.[5]

For example, half a cup of cooked spinach has 3.2 g of iron. Five halves of dried apricots and half a cup of raisins have around 1.5 to 2 mg of iron.[6]

Method2

Improving Your Iron Absorption

1

Include one serving of meat with each meal. You don’t have to eat large servings of red meat with each meal. If you include meat with each meal, which contains heme iron that is easily absorbed, your body can better absorb the iron found in non-heme sources of your meal.[7]

For example, you may have a piece of chicken or white fish, half a cup of spinach, and half a cup of kidney beans, and a piece of iron-fortified wheat bread. The meat will help your body absorb the iron in the non-meat sources.

Eat an iron-enhancer when you eat an iron inhibiting food. Many healthy, nutritious foods contain compounds that reduce the absorption of iron. Some foods that contain significant levels of iron, like spinach, tofu, and edamame, also contain iron inhibitors. When you eat these foods, make sure to eat vitamin C foods or meats along with these foods.[9]

Limit your coffee and tea. You may already be limiting your coffee and tea when you are pregnant because of the caffeine. However, you should also stay away from coffee and tea because they contain compounds that can reduce your body’s absorption of iron.[10]

Find alternate beverages to drink, especially with your meals.

Method3

Recognizing the Importance of Iron During Pregnancy

1

Talk to your doctor before taking an iron supplement. Your doctor will more than likely put you on a prenatal vitamin when you first get pregnant. These generally contain around 30 mg of iron. As long as you eat iron-rich foods and take your prenatal vitamin, you will not need to take an extra iron supplement. Always talk to your doctor before taking an iron supplement.

You will probably not be advised to take an iron supplement unless you develop anemia.

2

Determine the amount of iron you need. Pregnant women need more iron than women who are not pregnant. When you are pregnant, you need around 27 mg of iron per day. This amount can be averaged out over a few days or week instead of trying to hit 27 mg each day.[11]

For non-pregnant women, the recommended daily amount is 18 mg.

3

Be aware of the risks of too much iron. You can get too much iron. This generally occurs from your prenatal vitamin or if you take an extra iron supplement. Too much iron can cause problems for you and your baby, such as gestational diabetes, preeclampsia, or even miscarriage.[12]

Make sure to only take iron supplements if you are told to by a doctor. Iron supplements can cause negative side effects during pregnancy, such as constipation or nausea.

4

Recognize the symptoms of anemia. Not getting enough iron during pregnancy can lead to anemia. Severe anemia during pregnancy can cause problems for you and your baby, and lead to your baby being premature or having a low weight at birth. Symptoms of anemia include:[13]